My favorite fast food restaurant used to be Burger King, not because I liked their burgers but because I LOVE onion rings and McDonalds didn’t serve them.  It’s been a very long time since I’ve had fast food but not so long since I’ve had onion rings.  Thanks to this super easy and simple recipe you can enjoy them as often as you like!



  • 2 yellow or sweet onions, peeled
  • heaping 1/2 cup whole wheat flour
  • 1 cup cold milk (I used oat milk)
  • 1 tsp apple cider vinegar
  • 1 cup Homemade Breadcrumbs
  • olive oil spray (optional)


  1. Preheat the oven to 400 degrees.
  2. Line a baking sheet with non stick foil.

    Cut onions to your desired thickness

  3. Slice the onions width wise and then break them apart into rings. (Make them as thick or as thin as you would like.  I cut mine about 1/2 inch thick.)
  4. In one bowl mix together the flour, milk and vinegar.  In a separate bowl add the breadcrumbs (make sure this bowl is wide enough for you to dip your onion rings in).
  5. Next dip each onion into the wet flour mixture, and then into breadcrumbs.  Make sure your onion ring is evenly coated and then place the baking sheet.
  6. Lightly spray your onion rings with olive oil (optional).
  7. Bake for 8 minutes, flip your rings over and then bake for an additional 6 minutes or until crispy.

Nutritional Info:

Makes 4 servings.

Serving size about fifteen 1/2 inch thick rings.

Nutrients per serving:  Calories: 180, Cal. from Fat: 41, Total Fat: 4.5g, Sat. Fat: 0g, Carbs: 28.5g, Fiber: 5g, Sugars: 8g, Protein: 7.5g, Sodium: 813mg, Chol: 0mg


After a few hours the onion rings will start to lose their crispiness.  Simply place the rings back in the oven for a few minutes until they are crispy again.

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  1. Linette says:

    Onion rings were one of my favorite fast food sins too (Burger King, and Culvers), I’ll definitely have to give these a try!

  2. Athena says:

    MM I love onions, and anything that makes onion rings healthier is ok with me. I cant wait to try this!!!


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